Monday, April 30, 2007

Helwig Interview is Up

My interview with pro MMAist Jonathan Helwig is up at MMA Weekly.

Check it out.

LINK

Wiggy

Saturday, April 28, 2007

WOO-HOO!!!

Yeah, this isn't training-related, but I had to share anyway...

I'm going to the "Rowdy Friends Tour" concert tonight - Hank Williams Jr, Lynryd Skynrd, and .38 Special! I'm so pumped!

If you like classic rock, southern rock, or outlaw country, this is the place to be!

The place is gonna be full of rednecks!!

HAHAHAHA!

I'll give you guys a shout later on!

Wiggy

Friday, April 27, 2007

Today's Workout - 27 April 2007

Similar to the last workout I posted.

Warmup/Prehab:
-band cuban presses: 2 sets x 12 reps

Workout:
-Kettlestack Snatch: 10 sets x 6 reps each side
*60 reps per side, 120 reps total

Cooldown/Prehab:
-band snatch complex: 1 x 12

Conditioning:
-300 shuttle x 1

Have a great weekend folks!

Wiggy

PS - I'm still waiting on MMA Weekly to post my interview with Jonathan Helwig. Keep your eyes peeled over the weekend. We go over his future, his recent win at CFFC IV, his mma training, and more...

Wednesday, April 25, 2007

Today's Workout - 25 April 2007

Today's Workout:

Warmup/Prehab:

-Cuban Presses w/bands: 2 sets x 12 reps

Workout:

-Kettlestack Clean & Push Press: 6 x 6, 2 x 4 each side*
*44 total reps per arm, 88 reps total - done in approx. 18 minutes

Cooldown/Prehab:

-Snatch Complex w/bands: 1 x 12*
*complex: 1 shrug + 1 high pull + 1 muscle snatch = 1 rep

Conditioning:

-300 yard shuttle x 1

***************************

Great comments yesterday on the Olympic Lifts - keep them coming!!

Wiggy

PS - A bunch of folks have been emailing on how to build superior conditioning for their mma training. You know how... ;-)

Tuesday, April 24, 2007

Thoughts on the Olympic Lifts...

I've decided to put my military PT articles on hold for a short time. Right now, I'm planning on an article - possibly a series of articles (it just depends on how much it takes to cover what I want to say) - on Olympic Lifting.

If you have any thoughts on Olympic Lifting - barbell vs. dumbbell vs. kettlebell, traditional vs. power versions, oly lifts vs powerlifts, etc. - please leave a comment.

In that same vein, if you have anything you'd like me to cover, let me know that as well.

The articles will be published over at MMA Weekly, but don't worry - I'll let you know here when they're ready! ;-)

Oh - and stay tuned to MMA Weekly in the next couple days. I interviewed Jonathan Helwig about his win at CFFC IV, his preparation for the fight, his MMA future, and more. It should be up in the next couple days...

Wiggy

PS - In case you're wondering how to incorporate Olympic Lifting into your own workouts, check out Programs #1, #2, and #6 in Working Class Fitness - The Programs. They're perfect for your mma training, as well as making just more athletic.

Friday, April 20, 2007

"The War Tapes"

There was a great show on the Military Channel (an offshoot of the Discovery Channel) last night called "The War Tapes."

Per the Military Channel's website, here is a description:

"In March 2004, just as the insurgent movement strengthened, several members of one National Guard unit arrived in Iraq, carrying digital video cameras. The War Tapes is the film that they made."

This was an amazing television show because it didn't show bias, it didn't spout propaganda. It was just a portrayal of soldiers' lives in Iraq.

Maybe this hit home so hard with me because I spent a year in Iraq. Seeing everything looking so familiar. Being able to feel the heat. Being able to hear the daily prayers. Being able to taste the dust and the sand in the air. It just kind of resonated...

If you get the chance, I HIGHLY recommend you take a couple hours and watch this documentary. It's good stuff.

According to the Military Channell's website, there aren't any more showings scheduled, but I'm sure that will change and it will show up again on the Military Channel, Discovery, TLC, or the like.

Wiggy

PS - I don't want to turn this into a sales pitch, but those men and women of the military that need a good workout, check out tactical.workingclassfitness.com. I've got another couple tactical articles in the works...

NAVY SEAL WORKOUT

UFC This Weekend-for FREE!!

Don't forget UFC 70: "Nations Collide" is this Saturday night, and if you live in the United States, you can see it for FREE on Spike TV.

Here is the lineup:

-Mirko "Cro Cop" Filopovic Vs. Gabriel Gonzaga
-David Heath Vs. Lyoto Machida
-Michael Bisping Vs. Elvis Sinosic
-Andrei Arlovski Vs. Fabricio Werdum
-Assuerio Silva Vs. Cheick Kongo
-Matt Grice Vs. Terry Etim*
-Junior Assuncao Vs. David Lee*
-Victor Valimaki Vs. Alessio Sakara*
-Dennis Siver Vs. Jess Liaudin*
-Edilberto Crocota Vs. Paul Taylor*

*undercard fights - may or may not be shown on the telecast

Tuesday, April 17, 2007

"Adaptation" Column up at MMA Weekly

My new column entitled "Adaptation, the Key to Progression?" is up at MMA Weekly. Check it out and let me know what you think.

LINK

Wiggy

Monday, April 16, 2007

Tragedy at Virginia Tech...

By now, you've probably heard about the tragic events of the shooting at Virginia Tech - this massacre is the worst shooting in United States history.

I would just like to say that Working Class Fitness sends thoughts and prayers to all the victims who were killed/injured in this horrific event.

Rest in Peace.

Wiggy

More Helwig pics and a DEAL!!






Here are a few more pics from Jonathan Helwig's awesome win at CFFC IV this past Friday night in Atlantic City!!

Remember that name - Jonathan Helwig. There's a lot more coming up from this kid!!

To celebrate, I'm offering Working Class Fitness - The Programs at a over 15% discount!!

Remember, it was Program #1 I used as the basis of designing Helwig's S&C program!

CLICK HERE TO SAVE $$$$

Wiggy

PS - The sale won't be around long - it's gone by Thursday or Friday at the latest. Maybe sooner. Better take advantage of it while you can...CLICK HERE NOW!

Saturday, April 14, 2007

Helwig Update



Here are a couple details about Jonathan Helwig's win last night at CFFC IV in Atlantic City (courtesy of mma.tv forum member "tjmitch"):

"HELWIG wins a decision...he had the guy hurt in round one, then had a knock down with a knee at the end of round two. They guy had some good takedowns, but HELWIG looked very good off his back, with a whole bunch of sub attempts...running them together one after the other. Nice win for HELWIG!!"

I also read that Helwig's conditioning was an obvious factor in the fight. I designed Helwig's S&C program, and just in case you're wondering, I based it on Program #1 from Working Class Fitness - The Programs.

Join me once again congratulating Helwig!!

Wiggy

PS - If you want to check out the martial arts strength and power training that got Helwig into kick-ass shape for his victory at CFFC IV, be sure to check out Working Class Fitness - The Programs.

Friday, April 13, 2007

HELWIG WINS!!!!

I've just been told that my buddy Jonathan Helwig won his fight at CFFC IV via decision!!

Join me in giving a huge congratulations to Helwig!!!

More details tomorrow...

Wiggy

Ninja Warrior!!!

If you haven't seen Ninja Warrior, you're missing the best show on TV.

Ninja Warrior (on weeknights on tv channel G4) is an American re-broadcast of the Japanese show Sasuke. Sasuke is basically the obstacle course from hell.

There are four stages, with the first two and the last being timed. Unlike other "reality" shows you see, there doesn't have to be a winner. If a competitor can't complete a stage, or can't complete a stage in the prescribed time limit, they're done. In (I think, but I might be wrong) 18 Sasuke events (Sasuke is held twice/year), each with 100 participants, only two have ever completed the course.

Participants basically have to have incredible strength- and power-to-bodyweight ratios. They have to dominate their bodyweight in every way imaginable (where have I heard that before? ;-) What professional strongman competitions are to big, strong guys, Sasuke is to little strong guys (and gals too!).

Top level athletes compete at this, too. Professional MMAist Genki Sudo, Olympic gymnasts Morgan Hamm and Jordan Jotchev have all washed out in the first stage.

Below is a clip of "Ninja Warrior All Star" (as is said on the show) Makoto Nagano. This guy is a fisherman from Japan, is a complete BAD ASS!! Here Nagano, after many times of being mere seconds away from completing the course, becomes only the second person ever to complete it.



Check this show out - you'll love it. It's real "Working Class!"

Wiggy

PS - If you want to get a start on being able to dominate your bodyweight, be sure to hop over to my site and check out my workout programs - some of the best on the internet!

GO HELWIG!!!

My good buddy Jonathan Helwig is fighting tonight in a Light Heavyweight bout against Ken Owens at Cage Fury Fighting Championship IV in Atlantic City tonight.

Helwig trained his ass off for this fight, and is in some phenomenal shape!! Join me in wishing Helwig "Good Luck" for tonight's fight.

GO KICK ASS HELWIG!!!

More later today on the coolest show on TV...

Wiggy

PS - If you want an insight as to what Helwig's S&C training for his MMA training was like, I'll give you a hint...it was very "Working Class"...

Thursday, April 12, 2007

Navy SEAL Training

I've gotten a few emails as of late for guys getting ready to go into the military - especially spec ops - and want to know what they should do to get in shape.

Traditionally, military-style PT has always been tons of push-ups and running for miles on end.

By now, you know that's NOT my style, and surely isn't the correct way to train.

If you're looking for a good something that could mimic a military workout, my Working Class Fitness - The Programs is just what you need. The programs were designed to help you dominate bodyweight. Now, we know that's good for a fighter, but don't you think it would be absolutely IDEAL for military spec ops?

Darn right.

I've got a tactical subpage setup on my site. If anybody would like military specific articles, let me know and I'll put something together.

Navy SEAL Workout

Wiggy

Still Sick...

Ugh.

I'm still sick as a dog. I'm feeling a little better than I did yesterday, but getting hardly ANY sleep last night didn't help.

*sneezes*

*coughs*

*blows nose*

I'm hoping that I'll be feeling back up to snuff tomorrow...

My new article about Adaptation isn't up yet at MMA Weekly. Until it is (the next couple days, I'm sure), here is something for you think about:

When it comes to strength and conditioning work, your body has to adapt to the stressors placed upon it. On one end of the spectrum, you have complete adaptation, in which the body can handle the stressors with ease, and it doesn't cause the body to become uncomfortable at all. On the other end of the spectrum, you have no adaptation, and the body never gets to adapt to the stressors placed upon it. The body is in a constant uncomfortable state.

Is either one "good?"

Wiggy

PS - If you don't want to worry about adaptation and whether or not it's a factor in your programs, head over to Working Class Fitness.com and check out the best workout programs you'll ever find on the entire internet.

Wednesday, April 11, 2007

Back Again...

Yeah, I know. It's been quite a while...

Things have been crazy over on this end of town. I won't get into it all, but it's been a combination of things around the house breaking and having to being replaced, to cars breaking down and leaving me stranded, to getting screwed on my taxes. And to top it all off, it looks like I'm going to be headed back to Iraq.

Which sucks.

But, as they say, you gotta go what you gotta do. No sense on dwelling on the negative - just wanted to give you guys a little insight as to why I haven't been around as much as I should have been.

Onto better things...

My articles over at MMA Weekly have been a hit. And I'm glad. A new one on Adaptation should be up any day now. And I'm going to be archiving my old columns over at my Articles page soon, as well.

Training has been going well. I've pretty much had to eliminate presses out of my workouts all together. I was stupid and stubborn about it, thinking that I could find a way to make them work. (NOTE - I had some trouble with my rotator cuff some years ago, and every now and then it gives me grief. It has been a lot as of late.) I finally decided to pull my head out of my ass and do some rotator cuff work, and my shoulders starting feeling great almost immediately. Who'd have thunk it? ;-)

Here was yesterday's workout:

A1) Cuban Press: 3 sets x 12 reps
A2) Curl-Grip Chins: 3 x 6-8

B1) DB Curls: 3 x 8
B2) Lying DB Triceps Cross Faces: 3 x 10

C1) Kettlestack Goblet Squats: 3 x 8

D1) Kettlestack Swings x 20, 15, 10, 5
D1) Leg Lifts x 10, 10, 10, 10

Kept a great pace throughout, resting no more than 30-45 secs between sets or couplets. There was no rest between swings/leg lifts. Whole workout was done in about 35 mins.

A nasty cold came on hard last night, so I'm taking today off. Too bad, it's drizzling today - would be a great day for a run. Take a look at my Poor Guys Run article for what I mean...

Well, I'd better take off.

More soon.

Wiggy

PS - If you haven't checked out "Working Class Fitness - The Programs" yet, you'd better get your tail over and check out the best martial arts training workouts you're ever gonna find. You can even get the first two weeks FREE. Can't beat that with a stick...